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Shawn Ray's Off Season Diet

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Shawn Ray

Shawn's off-season diet:

6AM - 10 egg whites, 3 yolks, large oatmeal, ground beef, whole wheat toast 

9AM - New York steaks, baked potato, nuts 

12PM - 3 large chicken breasts, steamed rice, almonds 

3PM - 1lb ground beef, pasta, mushrooms, peppers, etc. 

6PM - 12 egg whites, 1 yolk, oatmeal with banana or strawberries 

9PM - 2 slices whole wheat bread with jelly & peanut butter

Mohamed Makkawy's Olympia Workout Routine and Diet

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Mohamed Makkawyt

Below Mohamed Makkawy explains his workouts as he prepares for 1983 Mr. Olympia contest in an article he wrote:

"This is the way I am currently training. Every morning, Monday to Friday I work my legs completely. On every afternoon of these same days I work my back. On Monday and Thursday nights I work my chest. Tuesday, Wednesday, Friday and Saturday nights I work my arms. And if you think I take a rest on Sundays you're mistaken! As the contest season comes around I do not allow myself this luxury. Most Sundays I will do some miscellaneous exercises, training any area that I feel needs extra attention. Currently I am doing some back and shoulder work during these Sunday sessions."

"The last time details of my training routine were published I was performing most exercises for twelve reps each set. Right now I am doing eight reps in most exercises, handling a little more weight than I used to with twelve reps. I am noticing that my calves, as well as my back and arms, are all growing well. Of course this does not mean that eight reps are necessarily better than twelve. It is probably the shock value of the change–over."

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